Mark Gaffney

Log

Date Workout Score Ave Comments Action
02/27/16 10:00.0 2,580m 1:56.2 View workout
02/27/16 10:00.0 2,580m 1:56.2 View workout
02/23/16 7:51.0 2,000m 1:57.7 View workout
02/19/16 32:00.0 4,474m 3:34.5

16 minutes rowing 1:47.2

1 min row
1 min rest
2 min row
2 min rest
3 min row
3 min rest
....

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02/19/16 10:00.0 2,555m 1:57.4 View workout
02/18/16 7:50.0 2,000m 1:57.5 View workout
02/17/16 4:02.0 1,000m 2:01.0 View workout
02/16/16 6:15.0 1,500m 2:05.0

slow row for sore legs

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02/15/16 3:50.0 1,000m 1:55.0 View workout
02/15/16 7:33.0 2,000m 1:53.2 View workout
02/01/16 8:22.5 2,500m 1:40.5

Row'd Royalty Floater workout
1000m
2 min rest
750m
1 min rest
500m
30sec rest
250m

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01/30/16 45:00.0 6,000m 3:45.0

Row'd Royalty 16.4
500m
2 min rest- 20 over row burpees
500m

then 500-2000-500

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01/25/16 28:09.8 7,500m 1:52.6

1500m
5:21.3
6000m
22:48.5

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01/22/16 28:24.0 7,500m 1:53.6

1500 5:16.6
6000 23:07.4

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01/22/16 5:00.0 1,497m 1:40.2 View workout
01/16/16 4:37.0 1,500m 1:32.3

6 x 250m
45sec rest between sets

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01/11/16 17:14.1 5,000m 1:43.4

10 x 500m
1 min rest between sets

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01/10/16 9:08.1 2,000m 2:17.0 View workout
01/10/16 6:52.6 2,000m 1:43.1 View workout
01/10/16 7:54.0 2,000m 1:58.5 View workout
04/30/15 2:26 519m 2:20.8 View workout
02/01/15 28:56.0 7,500m 1:55.7

Rowd Royalty competition workout 4.
1500m(5:27)+6000m no break

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01/23/15 9:24.0 2,500m 1:52.8

Rowd Royalty comp.
workout 3.
500m row (1:36)
30 over row burpees during 2 minute rest
2000m row (7:48)

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01/16/15 5:20.0 1,811m 1:28.3

Rowd Royalty comp.
workout 2.
row 400m (1:15.3)
1 min rest
row 1200m (4:04.9)

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01/11/15 6:00.0 1,811m 1:39.3

Rowd Royalty comp.
Workout 1.
1 min row, 30 sec rest. 6 intervals.
Score A: 627m (1st 2 mins)
Score B: 1811m total m

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